Harnessing Cold Exposure: A Path to Enhanced Metabolism and Mental Resilience - Full Transcript

00:00boost fat loss improve your mental boost fat loss improve your mental health and extend your lifespan with the health and extend your lifespan with the health and extend your lifespan with the science-backed power of science-backed power of science-backed power of [Music] [Music] [Music] [Applause] thermogenesis today you're going to thermogenesis today you're going to discover how to utilize a specific discover how to utilize a specific discover how to utilize a specific change in temperature to radically change in temperature to radically change in temperature to radically improve your metabolic Health improve your metabolic Health improve your metabolic Health specifically it's the occasional specifically it's the occasional specifically it's the occasional exposure to cold temperatures in a very exposure to cold temperatures in a very exposure to cold temperatures in a very specific way and a very specific amount specific way and a very specific amount specific way and a very specific amount of time that will deliver you some of time that will deliver you some of time that will deliver you some remarkable benefits first we're going to remarkable benefits first we're going to remarkable benefits first we're going to take a look at the impact that take a look at the impact that take a look at the impact that thermogenesis has on the systems and thermogenesis has on the systems and thermogenesis has on the systems and cellular structures responsible for cellular structures responsible for cellular structures responsible for burning fat the end destination where burning fat the end destination where burning fat the end destination where fat is actually burned for energy in our fat is actually burned for energy in our fat is actually burned for energy in our cells is within the energy power plants cells is within the energy power plants cells is within the energy power plants of our cells called the mitochondria of our cells called the mitochondria of our cells called the mitochondria having a sufficient number of having a sufficient number of having a sufficient number of mitochondria within our cells and having mitochondria within our cells and having mitochondria within our cells and having efficient healthy mitochondrial function

01:00efficient healthy mitochondrial function efficient healthy mitochondrial function are both keys to Great metabolic Health are both keys to Great metabolic Health are both keys to Great metabolic Health now more and more scien is pouring in now more and more scien is pouring in now more and more scien is pouring in affirming that one of the most affirming that one of the most affirming that one of the most mitochondria Rich tissues in our body is mitochondria Rich tissues in our body is mitochondria Rich tissues in our body is known as brown adapost tissue AKA Brown known as brown adapost tissue AKA Brown known as brown adapost tissue AKA Brown fat it actually gets its Brown fat it actually gets its Brown fat it actually gets its Brown appearance because it's so dense in appearance because it's so dense in appearance because it's so dense in mitochondria now brown fat is a heat mitochondria now brown fat is a heat mitochondria now brown fat is a heat generating type of fat that actually generating type of fat that actually generating type of fat that actually Burns energy instead of storing it Burns energy instead of storing it Burns energy instead of storing it acting more more like muscle than fat acting more more like muscle than fat acting more more like muscle than fat and research has now proven that brown and research has now proven that brown and research has now proven that brown fat can actually be activated to burn fat can actually be activated to burn fat can actually be activated to burn more body fat by adapting your body's more body fat by adapting your body's more body fat by adapting your body's temperature now maintaining a healthy temperature now maintaining a healthy temperature now maintaining a healthy amount of brown fat can be a key amount of brown fat can be a key amount of brown fat can be a key ingredient in a ingredient in a ingredient in a robust metabolism research published by robust metabolism research published by robust metabolism research published by the Garen Institute of medical research the Garen Institute of medical research the Garen Institute of medical research found that once activated just 50 g of found that once activated just 50 g of found that once activated just 50 g of brown fat on your body could burn an brown fat on your body could burn an brown fat on your body could burn an additional 300 calories of energy in a

02:00additional 300 calories of energy in a additional 300 calories of energy in a day just day just day just automatically that's about one/ tenth of automatically that's about one/ tenth of automatically that's about one/ tenth of a pound of brown fat that can burn an a pound of brown fat that can burn an a pound of brown fat that can burn an additional 300 calories per day now additional 300 calories per day now additional 300 calories per day now several factors influence how much Brown several factors influence how much Brown several factors influence how much Brown fat we have and how well it does its job fat we have and how well it does its job fat we have and how well it does its job but one of the most notable ways to but one of the most notable ways to but one of the most notable ways to activate your brown fat is exposure to activate your brown fat is exposure to activate your brown fat is exposure to cold cold cold temperatures a study cited in the New temperatures a study cited in the New temperatures a study cited in the New England Journal of Medicine found that England Journal of Medicine found that England Journal of Medicine found that brown fat activity was activated in 96% brown fat activity was activated in 96% brown fat activity was activated in 96% of test subjects during cold exposure of test subjects during cold exposure of test subjects during cold exposure versus when they were in Thermon neutral versus when they were in Thermon neutral versus when they were in Thermon neutral conditions furthermore the scientists conditions furthermore the scientists conditions furthermore the scientists note the metabolic importance of note the metabolic importance of note the metabolic importance of activating Brown fat that has since been activating Brown fat that has since been activating Brown fat that has since been revealed in other studies like a study revealed in other studies like a study revealed in other studies like a study that was published in the journal Nature that was published in the journal Nature that was published in the journal Nature medicine examined 52,000 participants medicine examined 52,000 participants medicine examined 52,000 participants and found that those who had a and found that those who had a and found that those who had a detectable amount of brown fat were less detectable amount of brown fat were less detectable amount of brown fat were less likely than their peers to suffer from likely than their peers to suffer from likely than their peers to suffer from cardiac in metabolic conditions ranging

03:00cardiac in metabolic conditions ranging cardiac in metabolic conditions ranging from type 2 diabetes to coronary artery from type 2 diabetes to coronary artery from type 2 diabetes to coronary artery disease both of which are leading causes disease both of which are leading causes disease both of which are leading causes of death in the United States and really of death in the United States and really of death in the United States and really worldwide now again we're already seeing worldwide now again we're already seeing worldwide now again we're already seeing this trend in having more Brown fat this trend in having more Brown fat this trend in having more Brown fat Brown fat activity and actual Brown fat Brown fat activity and actual Brown fat Brown fat activity and actual Brown fat tissue itself is deeply connected to a tissue itself is deeply connected to a tissue itself is deeply connected to a reduction in metabolic diseases now on reduction in metabolic diseases now on reduction in metabolic diseases now on top of that brown fat appears to be top of that brown fat appears to be top of that brown fat appears to be heavily involved in hormone signaling to heavily involved in hormone signaling to heavily involved in hormone signaling to other organs that can improve body-wide other organs that can improve body-wide other organs that can improve body-wide metabolic performance a study titled the metabolic performance a study titled the metabolic performance a study titled the brown fat secretome metabolic functions brown fat secretome metabolic functions brown fat secretome metabolic functions Beyond Beyond Beyond thermogenesis details the influence thermogenesis details the influence thermogenesis details the influence Brown fat has on the entire endocrine Brown fat has on the entire endocrine Brown fat has on the entire endocrine system so your hormone system overall system so your hormone system overall system so your hormone system overall also the impact that it has on your also the impact that it has on your also the impact that it has on your cardiovascular system and even your cardiovascular system and even your cardiovascular system and even your immune system now the question is how immune system now the question is how immune system now the question is how does exposure to cold temperatures does exposure to cold temperatures does exposure to cold temperatures impact these different metabolic systems impact these different metabolic systems impact these different metabolic systems right impacting your immune system your

04:00right impacting your immune system your right impacting your immune system your cardiovascular system and your endocrine cardiovascular system and your endocrine cardiovascular system and your endocrine system and really body wide what are system and really body wide what are system and really body wide what are some of the underlying some of the underlying some of the underlying mechanisms well a recent metaanalysis mechanisms well a recent metaanalysis mechanisms well a recent metaanalysis titled health effects of voluntary titled health effects of voluntary titled health effects of voluntary exposure to cold water demonstrated exposure to cold water demonstrated exposure to cold water demonstrated significantly increased insulin significantly increased insulin significantly increased insulin sensitivity and decreased insulin sensitivity and decreased insulin sensitivity and decreased insulin concentrations in human concentrations in human concentrations in human studies so exposure to cold temp studies so exposure to cold temp studies so exposure to cold temp temperatures in particular cold water temperatures in particular cold water temperatures in particular cold water immersion has a remarkable effect on immersion has a remarkable effect on immersion has a remarkable effect on improving insulin sensitivity and also improving insulin sensitivity and also improving insulin sensitivity and also circulating insulin levels so we're circulating insulin levels so we're circulating insulin levels so we're looking at cold water exposure again for looking at cold water exposure again for looking at cold water exposure again for a specific amount of time that we'll get a specific amount of time that we'll get a specific amount of time that we'll get to later activates Brown fat activity to later activates Brown fat activity to later activates Brown fat activity improves insulin sensitivity and improves insulin sensitivity and improves insulin sensitivity and decreases insulin concentrations thus decreases insulin concentrations thus decreases insulin concentrations thus decreasing the likelihood of storing decreasing the likelihood of storing decreasing the likelihood of storing excess fat in the first place so this is excess fat in the first place so this is excess fat in the first place so this is a potential practice this is a potential

05:00a potential practice this is a potential a potential practice this is a potential Implement that we can utilize to Implement that we can utilize to Implement that we can utilize to dramatically improve our overall dramatically improve our overall dramatically improve our overall metabolic Health in numerous ways and to metabolic Health in numerous ways and to metabolic Health in numerous ways and to take this a hormone supportive step even take this a hormone supportive step even take this a hormone supportive step even further in this meta analysis it was further in this meta analysis it was further in this meta analysis it was found that cold water emerging can found that cold water emerging can found that cold water emerging can actually boost actually boost actually boost satiety and Metabolism supportive satiety and Metabolism supportive satiety and Metabolism supportive hormones like adaptin adaptin has hormones like adaptin adaptin has hormones like adaptin adaptin has recently gained notoriety as one of the recently gained notoriety as one of the recently gained notoriety as one of the most potent hormones influencing your most potent hormones influencing your most potent hormones influencing your appetite and your fat metabol ISM appetite and your fat metabol ISM appetite and your fat metabol ISM adaptin like leptin which is another adaptin like leptin which is another adaptin like leptin which is another powerful satiety related hormone is powerful satiety related hormone is powerful satiety related hormone is primarily produced and secreted by fat primarily produced and secreted by fat primarily produced and secreted by fat cells in your adapost tissue which is cells in your adapost tissue which is cells in your adapost tissue which is where adaptin derives its name now it's where adaptin derives its name now it's where adaptin derives its name now it's been noted to help your body to move fat been noted to help your body to move fat been noted to help your body to move fat away from the viscera belly fat area to away from the viscera belly fat area to away from the viscera belly fat area to the less dangerous and more usable the less dangerous and more usable the less dangerous and more usable subcutaneous fat region while low levels subcutaneous fat region while low levels subcutaneous fat region while low levels of adaptin have been associated with a of adaptin have been associated with a of adaptin have been associated with a obesity insulin resistance and metabolic

06:00obesity insulin resistance and metabolic obesity insulin resistance and metabolic syndrome and researchers at the syndrome and researchers at the syndrome and researchers at the University of Pennsylvania recently University of Pennsylvania recently University of Pennsylvania recently discovered that optimal levels of discovered that optimal levels of discovered that optimal levels of adiponectin can potentially support fat adiponectin can potentially support fat adiponectin can potentially support fat loss without increasing appetite and loss without increasing appetite and loss without increasing appetite and what's so remarkable about all of this what's so remarkable about all of this what's so remarkable about all of this without tinkering with our diet simply without tinkering with our diet simply without tinkering with our diet simply making a habit to expose ourselves to making a habit to expose ourselves to making a habit to expose ourselves to cold temperatures can activate can cold temperatures can activate can cold temperatures can activate can produce and mobilize more adenekan and produce and mobilize more adenekan and produce and mobilize more adenekan and to top it all to top it all to top it all fascinating new research published just fascinating new research published just fascinating new research published just days ago as of this recording hot off days ago as of this recording hot off days ago as of this recording hot off the presses this was published in the the presses this was published in the the presses this was published in the international Journal of molecular international Journal of molecular international Journal of molecular Sciences it's showing that cold water Sciences it's showing that cold water Sciences it's showing that cold water immersion can boost mitochondrial immersion can boost mitochondrial immersion can boost mitochondrial biogenesis this is the creation of new biogenesis this is the creation of new biogenesis this is the creation of new mitochondria these Energy power plants mitochondria these Energy power plants mitochondria these Energy power plants of ourselves and protect muscle tissue of ourselves and protect muscle tissue of ourselves and protect muscle tissue even in old even in old even in old age these results were seen in well-

07:00age these results were seen in well- age these results were seen in well- constructed animal models and the constructed animal models and the constructed animal models and the results are very promising for human results are very promising for human results are very promising for human trials as well so many benefits are trials as well so many benefits are trials as well so many benefits are being studied right now there are being studied right now there are being studied right now there are literally trials going on every day new literally trials going on every day new literally trials going on every day new studies getting published just about studies getting published just about studies getting published just about every week looking at the remarkable every week looking at the remarkable every week looking at the remarkable impact of cold exposure on human health impact of cold exposure on human health impact of cold exposure on human health and this is something that humans have and this is something that humans have and this is something that humans have been doing been doing been doing forever forever forever forever and today we know that many of forever and today we know that many of forever and today we know that many of our glorified Creature Comforts is our glorified Creature Comforts is our glorified Creature Comforts is keeping this consistent temperature just keeping this consistent temperature just keeping this consistent temperature just having it at this perfect having it at this perfect having it at this perfect non-threatening non uncomfortable non-threatening non uncomfortable non-threatening non uncomfortable temperature 24/7 it's a wonderful thing temperature 24/7 it's a wonderful thing temperature 24/7 it's a wonderful thing I know what it's like to be exceedingly I know what it's like to be exceedingly I know what it's like to be exceedingly hot at home and I know what it's like to hot at home and I know what it's like to hot at home and I know what it's like to be exceedingly cold growing up there be exceedingly cold growing up there be exceedingly cold growing up there were times when you know St Louis those were times when you know St Louis those were times when you know St Louis those Summers they hit different all right the Summers they hit different all right the Summers they hit different all right the St Louis humidity

08:00St Louis humidity St Louis humidity likes to do some BJJ moves put you in a likes to do some BJJ moves put you in a likes to do some BJJ moves put you in a armar put you in a rear naked choke and armar put you in a rear naked choke and armar put you in a rear naked choke and and put you out all right I know what and put you out all right I know what and put you out all right I know what that's like and my that's like and my that's like and my parents you know living at that that parents you know living at that that parents you know living at that that poverty line not want to turn the air poverty line not want to turn the air poverty line not want to turn the air condition on until it was Dire straights condition on until it was Dire straights condition on until it was Dire straights and I my room was upstairs once we moved and I my room was upstairs once we moved and I my room was upstairs once we moved into a nicer neighborhood who's still into a nicer neighborhood who's still into a nicer neighborhood who's still living with the poverty Vibes and my living with the poverty Vibes and my living with the poverty Vibes and my room was upstairs so heat rises it was room was upstairs so heat rises it was room was upstairs so heat rises it was the worst sleep of my life for sure all the worst sleep of my life for sure all the worst sleep of my life for sure all right I I try to like spray myself down right I I try to like spray myself down right I I try to like spray myself down with some water put the fan in the with some water put the fan in the with some water put the fan in the window the right way just you know sleep window the right way just you know sleep window the right way just you know sleep bucket naked with just a sheet just in bucket naked with just a sheet just in bucket naked with just a sheet just in case my little brother came in you know case my little brother came in you know case my little brother came in you know I had the little toga Vibe going and uh I had the little toga Vibe going and uh I had the little toga Vibe going and uh it was it was not it was not fun I would it was it was not it was not fun I would it was it was not it was not fun I would gladly put that AC on and the same thing gladly put that AC on and the same thing gladly put that AC on and the same thing holds true many times when we didn't pay holds true many times when we didn't pay holds true many times when we didn't pay the gas and it was exceedingly cold in the gas and it was exceedingly cold in the gas and it was exceedingly cold in the house house as well you know and you

09:00the house house as well you know and you the house house as well you know and you got to bundle up got to walk around the got to bundle up got to walk around the got to bundle up got to walk around the house with a coat on and so we've really house with a coat on and so we've really house with a coat on and so we've really come to value our ability to change our come to value our ability to change our come to value our ability to change our temperature and it is of course a total temperature and it is of course a total temperature and it is of course a total blessing it is an amazing gift and blessing it is an amazing gift and blessing it is an amazing gift and Innovation from the human Spirit to be Innovation from the human Spirit to be Innovation from the human Spirit to be able to modulate this but the question able to modulate this but the question able to modulate this but the question is is this taking away something that is is this taking away something that is is this taking away something that our genes expect and value and help to our genes expect and value and help to our genes expect and value and help to function as an epigenetic controller of function as an epigenetic controller of function as an epigenetic controller of all types of health benefits that we've all types of health benefits that we've all types of health benefits that we've effectively just put to the side like effectively just put to the side like effectively just put to the side like we've just lost and forgotten about and we've just lost and forgotten about and we've just lost and forgotten about and again is this another component of why again is this another component of why again is this another component of why we are so radically we are so radically we are so radically unhealthy in our modern time again we've unhealthy in our modern time again we've unhealthy in our modern time again we've got all of these apparent Innovations got all of these apparent Innovations got all of these apparent Innovations and yet we're and yet we're and yet we're sicker and more dysfunctional than we've sicker and more dysfunctional than we've sicker and more dysfunctional than we've ever been as a ever been as a ever been as a species and I'm telling you now that species and I'm telling you now that species and I'm telling you now that this science around thermogenesis

10:00this science around thermogenesis this science around thermogenesis around Thermo regulation is going to be around Thermo regulation is going to be around Thermo regulation is going to be one of those things that you hear one of those things that you hear one of those things that you hear consistently again and again I've been consistently again and again I've been consistently again and again I've been talking about this for over a decade all talking about this for over a decade all talking about this for over a decade all right you go back and check my track right you go back and check my track right you go back and check my track record previous episodes of the show but record previous episodes of the show but record previous episodes of the show but just looking at some of the longest live just looking at some of the longest live just looking at some of the longest live cultures and seeing how there is this cultures and seeing how there is this cultures and seeing how there is this kind of proactive exposure to Nature and kind of proactive exposure to Nature and kind of proactive exposure to Nature and that comes coupled with changes in that comes coupled with changes in that comes coupled with changes in temperature and our B's thriving and our temperature and our B's thriving and our temperature and our B's thriving and our body body body desire to heat or cool itself to adapt desire to heat or cool itself to adapt desire to heat or cool itself to adapt and to elicit all these amazing and to elicit all these amazing and to elicit all these amazing metabolic changes and so today what metabolic changes and so today what metabolic changes and so today what we're trying to do again since we are we're trying to do again since we are we're trying to do again since we are not living in conditions where we're not living in conditions where we're not living in conditions where we're constantly being forced to adapting our constantly being forced to adapting our constantly being forced to adapting our body temperature if we start to create body temperature if we start to create body temperature if we start to create essentially a thermo regulation gem for essentially a thermo regulation gem for essentially a thermo regulation gem for ourselves we can start to extract some ourselves we can start to extract some ourselves we can start to extract some of these benefits and again we're going of these benefits and again we're going of these benefits and again we're going to talk about the specific amount of to talk about the specific amount of to talk about the specific amount of time time time and the ideal way to go about getting

11:00and the ideal way to go about getting and the ideal way to go about getting these benefits in a little bit but I these benefits in a little bit but I these benefits in a little bit but I want you to keep in mind by the way that want you to keep in mind by the way that want you to keep in mind by the way that in addition to cold temperatures being in addition to cold temperatures being in addition to cold temperatures being able to directly activate our Brown able to directly activate our Brown able to directly activate our Brown adapost tissue there is one thing adapost tissue there is one thing adapost tissue there is one thing dietarily that has been found to have dietarily that has been found to have dietarily that has been found to have the most remarkable effects and this was the most remarkable effects and this was the most remarkable effects and this was affirmed by scientists from the school affirmed by scientists from the school affirmed by scientists from the school of medicine at the University of of medicine at the University of of medicine at the University of Nottingham who discovered that drinking Nottingham who discovered that drinking Nottingham who discovered that drinking coffee may be able to influence the coffee may be able to influence the coffee may be able to influence the activity of your brown adapost tissue activity of your brown adapost tissue activity of your brown adapost tissue these scientists uncovered that coffee these scientists uncovered that coffee these scientists uncovered that coffee appears to be able to nudge our beige appears to be able to nudge our beige appears to be able to nudge our beige fat cells so we have our white adapost fat cells so we have our white adapost fat cells so we have our white adapost tissue that is the really the primary tissue that is the really the primary tissue that is the really the primary storage form of fat tissue that stores storage form of fat tissue that stores storage form of fat tissue that stores energy then we have these beige cells energy then we have these beige cells energy then we have these beige cells that come from their own precursors that that come from their own precursors that that come from their own precursors that can actually change to either white can actually change to either white can actually change to either white adapost tissue to storm or energy or adapost tissue to storm or energy or adapost tissue to storm or energy or they can change to Brown adapost tissue

12:00they can change to Brown adapost tissue they can change to Brown adapost tissue cells is they're really really cool cells is they're really really cool cells is they're really really cool cells so these beige fat cells appear to cells so these beige fat cells appear to cells so these beige fat cells appear to be nudged into the brown fat gang by the be nudged into the brown fat gang by the be nudged into the brown fat gang by the consumption of coffee plus the consumption of coffee plus the consumption of coffee plus the researchers used thermal imaging and researchers used thermal imaging and researchers used thermal imaging and found that drinking coffee actually found that drinking coffee actually found that drinking coffee actually lights up brown fat dominant locations lights up brown fat dominant locations lights up brown fat dominant locations on our body all right indicating on our body all right indicating on our body all right indicating increased increased increased thermogenesis pretty amazing humans have thermogenesis pretty amazing humans have thermogenesis pretty amazing humans have been drinking coffee for a long long been drinking coffee for a long long been drinking coffee for a long long time but again the the the coffee Wars time but again the the the coffee Wars time but again the the the coffee Wars are out here all right there's people are out here all right there's people are out here all right there's people that are just gung-ho about all things that are just gung-ho about all things that are just gung-ho about all things coffee and there are people who think coffee and there are people who think coffee and there are people who think coffee is the worst thing ever all right coffee is the worst thing ever all right coffee is the worst thing ever all right we got coffee on one we got coffee on one we got coffee on one side Kendrick Lamar we've got non- side Kendrick Lamar we've got non- side Kendrick Lamar we've got non- coffee on the other side Drake and it's coffee on the other side Drake and it's coffee on the other side Drake and it's just getting messy all right we we got just getting messy all right we we got just getting messy all right we we got to chill we got to find some common to chill we got to find some common to chill we got to find some common ground because both people have some

13:00ground because both people have some ground because both people have some valuable perspectives but the reality is valuable perspectives but the reality is valuable perspectives but the reality is and this this analogy probably results and this this analogy probably results and this this analogy probably results in jcole the middle child oh this is in jcole the middle child oh this is in jcole the middle child oh this is getting good this analogy is getting good this analogy is getting good this analogy is crazy seeing that there are there are crazy seeing that there are there are crazy seeing that there are there are benefits to this but it's within context benefits to this but it's within context benefits to this but it's within context all right so it's not the coffee itself all right so it's not the coffee itself all right so it's not the coffee itself that is out here messing up People's that is out here messing up People's that is out here messing up People's Health especially if used respectfully Health especially if used respectfully Health especially if used respectfully all right it is primarily the garbage all right it is primarily the garbage all right it is primarily the garbage that's added to said coffee and the that's added to said coffee and the that's added to said coffee and the quality of the coffee quality of the coffee quality of the coffee itself all right now with that being itself all right now with that being itself all right now with that being said a metaanalysis of 40 studies said a metaanalysis of 40 studies said a metaanalysis of 40 studies published in the European Journal of published in the European Journal of published in the European Journal of epidemiology revealed that regularly epidemiology revealed that regularly epidemiology revealed that regularly drinking coffee was associated with a drinking coffee was associated with a drinking coffee was associated with a lower risk of death from cardiovascular lower risk of death from cardiovascular lower risk of death from cardiovascular disease certain types of cancer and all disease certain types of cancer and all disease certain types of cancer and all cause mortality we've done master cause mortality we've done master cause mortality we've done master classes on the benefits and concerns of

14:00classes on the benefits and concerns of classes on the benefits and concerns of coffee here on the model Health show so coffee here on the model Health show so coffee here on the model Health show so we'll put one of those episodes for you we'll put one of those episodes for you we'll put one of those episodes for you in the show notes but just keep in mind in the show notes but just keep in mind in the show notes but just keep in mind that utilizing high quality coffee is that utilizing high quality coffee is that utilizing high quality coffee is well documented to be Health affirming well documented to be Health affirming well documented to be Health affirming of course we want to avoid all of the of course we want to avoid all of the of course we want to avoid all of the ultr processed nonsense that can go into ultr processed nonsense that can go into ultr processed nonsense that can go into a cup of Joe and ensure that we're a cup of Joe and ensure that we're a cup of Joe and ensure that we're getting high quality coffee that is not getting high quality coffee that is not getting high quality coffee that is not laced with pesticides and herbicides and laced with pesticides and herbicides and laced with pesticides and herbicides and rodenticides and heavy metals and all rodenticides and heavy metals and all rodenticides and heavy metals and all that stuff and this is why I'm a huge that stuff and this is why I'm a huge that stuff and this is why I'm a huge advocate of the coffee from 4 sigmatic advocate of the coffee from 4 sigmatic advocate of the coffee from 4 sigmatic now not only do they have organic now not only do they have organic now not only do they have organic high-quality coffee from select Farmers high-quality coffee from select Farmers high-quality coffee from select Farmers but they also Infuse the coffee with but they also Infuse the coffee with but they also Infuse the coffee with well studied science-backed medicinal well studied science-backed medicinal well studied science-backed medicinal mushrooms like liin man Rishi chaga mushrooms like liin man Rishi chaga mushrooms like liin man Rishi chaga cceps the list goes on and on check them cceps the list goes on and on check them cceps the list goes on and on check them out go to formatic out go to formatic out go to formatic decomod and you're going to get 10% off decomod and you're going to get 10% off decomod and you're going to get 10% off all of their incredible coffee Blends

15:00all of their incredible coffee Blends all of their incredible coffee Blends and hey if you're not a fan of coffee and hey if you're not a fan of coffee and hey if you're not a fan of coffee they've got incredible mushroom teas as they've got incredible mushroom teas as they've got incredible mushroom teas as well dual extracted this is what makes well dual extracted this is what makes well dual extracted this is what makes them different they were the first them different they were the first them different they were the first company to utilize a dual extraction of company to utilize a dual extraction of company to utilize a dual extraction of these medicinal mushrooms so you these medicinal mushrooms so you these medicinal mushrooms so you actually get the beneficial compounds actually get the beneficial compounds actually get the beneficial compounds that are seen in these peer-reviewed that are seen in these peer-reviewed that are seen in these peer-reviewed studies and so again I highly recommend studies and so again I highly recommend studies and so again I highly recommend checking them out for sigmatic checking them out for sigmatic checking them out for sigmatic domcom model and keep in mind the domcom model and keep in mind the domcom model and keep in mind the benefits that you can potentially see on benefits that you can potentially see on benefits that you can potentially see on our metabolism with high quality coffee our metabolism with high quality coffee our metabolism with high quality coffee all right now we've already dipped our all right now we've already dipped our all right now we've already dipped our toes in looking at the benefits of cold toes in looking at the benefits of cold toes in looking at the benefits of cold immersion on our metabolic health and immersion on our metabolic health and immersion on our metabolic health and fat loss now let's look at another area fat loss now let's look at another area fat loss now let's look at another area of Health that is extremely important of Health that is extremely important of Health that is extremely important today more than ever because we're today more than ever because we're today more than ever because we're seeing chronic rates of mental health seeing chronic rates of mental health seeing chronic rates of mental health issues in our society today and let's issues in our society today and let's issues in our society today and let's look at the potential impact that cold look at the potential impact that cold look at the potential impact that cold water exposure has on our mental health water exposure has on our mental health water exposure has on our mental health several studies in that recent

16:00several studies in that recent several studies in that recent metaanalysis that we mentioned this was metaanalysis that we mentioned this was metaanalysis that we mentioned this was published in the international Journal published in the international Journal published in the international Journal of circumpolar Health demonstrate of circumpolar Health demonstrate of circumpolar Health demonstrate remarkable benefits of cold immersion on remarkable benefits of cold immersion on remarkable benefits of cold immersion on our our our neurochemistry quote indicating that neurochemistry quote indicating that neurochemistry quote indicating that regular cold water exposure could regular cold water exposure could regular cold water exposure could relieve depressive symptoms rather relieve depressive symptoms rather relieve depressive symptoms rather efficiently unquote the scientist noted efficiently unquote the scientist noted efficiently unquote the scientist noted people who do cold water immersion tend people who do cold water immersion tend people who do cold water immersion tend to be quote more energetic active and to be quote more energetic active and to be quote more energetic active and brisk compared to the control group brisk compared to the control group brisk compared to the control group unquote they also noted that unquote they also noted that unquote they also noted that participants with painful chronic participants with painful chronic participants with painful chronic conditions who do cold immersion had conditions who do cold immersion had conditions who do cold immersion had less pain in their day-to-day lives than less pain in their day-to-day lives than less pain in their day-to-day lives than the control group now pain can be a the control group now pain can be a the control group now pain can be a primary driver of symptoms of depression primary driver of symptoms of depression primary driver of symptoms of depression and so this is addressing this in and so this is addressing this in and so this is addressing this in multiple levels already now another multiple levels already now another multiple levels already now another study published in the peer viiew study published in the peer viiew study published in the peer viiew Journal qjm monthly Journal of the Journal qjm monthly Journal of the Journal qjm monthly Journal of the association of Physicians investigated

17:00association of Physicians investigated association of Physicians investigated the antioxidant-based stress response in the antioxidant-based stress response in the antioxidant-based stress response in cold water swimmers versus a control cold water swimmers versus a control cold water swimmers versus a control group of healthy subjects who don't group of healthy subjects who don't group of healthy subjects who don't engage in cold water engage in cold water engage in cold water exposure they were looking to see exposure they were looking to see exposure they were looking to see because one of the Hallmarks of mental because one of the Hallmarks of mental because one of the Hallmarks of mental health challenges ranging from health challenges ranging from health challenges ranging from depression anxiety bipolar disorder the depression anxiety bipolar disorder the depression anxiety bipolar disorder the list goes on and on there's an list goes on and on there's an list goes on and on there's an underlying component of stress and some underlying component of stress and some underlying component of stress and some form of dis function or deficiency in form of dis function or deficiency in form of dis function or deficiency in overall stress resilience so they were overall stress resilience so they were overall stress resilience so they were looking at how to potentially improve looking at how to potentially improve looking at how to potentially improve stress stress stress resilience now their definition of resilience now their definition of resilience now their definition of adaptation in the study is quote adaptation in the study is quote adaptation in the study is quote adaptation to oxidative stress is an adaptation to oxidative stress is an adaptation to oxidative stress is an improved ability to resist the damaging improved ability to resist the damaging improved ability to resist the damaging effects of reactive oxygen species effects of reactive oxygen species effects of reactive oxygen species resulting from resulting from resulting from pre-exposure to a lower dose so a lower pre-exposure to a lower dose so a lower pre-exposure to a lower dose so a lower dose stress unquote dose stress unquote dose stress unquote now after obtaining blood samples from

18:00now after obtaining blood samples from now after obtaining blood samples from the winter swimmers and examining their the winter swimmers and examining their the winter swimmers and examining their antioxidative defense antioxidative defense antioxidative defense systems they determin the swimmers systems they determin the swimmers systems they determin the swimmers developed quote an adaptative response developed quote an adaptative response developed quote an adaptative response to repeated oxidative stress and to repeated oxidative stress and to repeated oxidative stress and postulate it as a new basic molecular postulate it as a new basic molecular postulate it as a new basic molecular mechanism of increased tolerance to mechanism of increased tolerance to mechanism of increased tolerance to environmental stress environmental stress environmental stress unquote this process as the researchers unquote this process as the researchers unquote this process as the researchers indicate increases our tolerance for indicate increases our tolerance for indicate increases our tolerance for stress in the external World outside of stress in the external World outside of stress in the external World outside of that cold exposure having that practice that cold exposure having that practice that cold exposure having that practice this hormetic stressor makes us more this hormetic stressor makes us more this hormetic stressor makes us more resilient to stressors in our day-to-day resilient to stressors in our day-to-day resilient to stressors in our day-to-day lives according to the latest data it lives according to the latest data it lives according to the latest data it makes us more makes us more makes us more resilient now one of the foremost resilient now one of the foremost resilient now one of the foremost experts in the world running studies on experts in the world running studies on experts in the world running studies on cold immersion is Dr Susanna soberg and cold immersion is Dr Susanna soberg and cold immersion is Dr Susanna soberg and she received her PhD in she received her PhD in she received her PhD in metabolism specializing by the way in metabolism specializing by the way in metabolism specializing by the way in brown fat from the University of

19:00brown fat from the University of brown fat from the University of Copenhagen in Denmark and she actually Copenhagen in Denmark and she actually Copenhagen in Denmark and she actually shared with me here on the model Health shared with me here on the model Health shared with me here on the model Health show how cold immersion increases stress show how cold immersion increases stress show how cold immersion increases stress resilience let's hear what she has to resilience let's hear what she has to resilience let's hear what she has to say so definitely opening the window for say so definitely opening the window for say so definitely opening the window for how much stress that we can handle is how much stress that we can handle is how much stress that we can handle is something that the cold can do and as something that the cold can do and as something that the cold can do and as you just said well I mean the the stress you just said well I mean the the stress you just said well I mean the the stress component that we have from our modern component that we have from our modern component that we have from our modern lifestyle is something that we need to lifestyle is something that we need to lifestyle is something that we need to address dress in a new way I think address dress in a new way I think address dress in a new way I think because what we have today is drip drip because what we have today is drip drip because what we have today is drip drip wise stress throughout the day and we wise stress throughout the day and we wise stress throughout the day and we don't really have a really good way of don't really have a really good way of don't really have a really good way of dealing with it uh exercise is a really dealing with it uh exercise is a really dealing with it uh exercise is a really good thing to do it's good to uh to good thing to do it's good to uh to good thing to do it's good to uh to expose yourself to what is called htic expose yourself to what is called htic expose yourself to what is called htic stress so so it's healthy stress so stress so so it's healthy stress so stress so so it's healthy stress so shortterm stress which will build shortterm stress which will build shortterm stress which will build yourselves stronger and if you don't yourselves stronger and if you don't yourselves stronger and if you don't overdo it you won't exhaust them so it's overdo it you won't exhaust them so it's overdo it you won't exhaust them so it's really important to really important to really important to uh to also that's a message I really

20:00uh to also that's a message I really uh to also that's a message I really want to get out that stress is not only want to get out that stress is not only want to get out that stress is not only bad it's really also something really bad it's really also something really bad it's really also something really good if you do it correctly so the the good if you do it correctly so the the good if you do it correctly so the the shortterm um physical stress physical shortterm um physical stress physical shortterm um physical stress physical stress so not mental stress uh because stress so not mental stress uh because stress so not mental stress uh because mental stress is exactly what we have mental stress is exactly what we have mental stress is exactly what we have all day long in this modern society all day long in this modern society all day long in this modern society where we are stressed all the time with where we are stressed all the time with where we are stressed all the time with computers emails or phone calls and computers emails or phone calls and computers emails or phone calls and we're getting interrupted all the time we're getting interrupted all the time we're getting interrupted all the time so we don't really have the time to so we don't really have the time to so we don't really have the time to relax and just to process actually what relax and just to process actually what relax and just to process actually what is happening in our lives so the stress is happening in our lives so the stress is happening in our lives so the stress is definitely there but the cold can is definitely there but the cold can is definitely there but the cold can both reset your thoughts and your stress both reset your thoughts and your stress both reset your thoughts and your stress immediately as you submerge into cold immediately as you submerge into cold immediately as you submerge into cold water but it can also uh have stress water but it can also uh have stress water but it can also uh have stress relief on a long term so by increasing relief on a long term so by increasing relief on a long term so by increasing your stress resilience so opening that your stress resilience so opening that your stress resilience so opening that window yeah but you can say as you just window yeah but you can say as you just window yeah but you can say as you just asked me about my research so the asked me about my research so the asked me about my research so the physiological um you can say a um reason

21:00physiological um you can say a um reason physiological um you can say a um reason or cause behind all this is inflammation or cause behind all this is inflammation or cause behind all this is inflammation so if you can decrease your stress level so if you can decrease your stress level so if you can decrease your stress level uh mentally and physically you will uh mentally and physically you will uh mentally and physically you will lower your inflammation inflammation is lower your inflammation inflammation is lower your inflammation inflammation is the root cause of many modern lifestyle the root cause of many modern lifestyle the root cause of many modern lifestyle diseases so if we can decrease that and diseases so if we can decrease that and diseases so if we can decrease that and also neurological diseases such as also neurological diseases such as also neurological diseases such as depression anxiety Alzheimer's disease depression anxiety Alzheimer's disease depression anxiety Alzheimer's disease have all been associated with um have all been associated with um have all been associated with um increased inflammation and stress so increased inflammation and stress so increased inflammation and stress so that's why I wanted to do this kind of that's why I wanted to do this kind of that's why I wanted to do this kind of like basic research so I wanted to go like basic research so I wanted to go like basic research so I wanted to go back and look at like how can we stay back and look at like how can we stay back and look at like how can we stay healthy how can we lower inflammation healthy how can we lower inflammation healthy how can we lower inflammation and stress in uh body and mind um and I and stress in uh body and mind um and I and stress in uh body and mind um and I kind of like in my search for that came kind of like in my search for that came kind of like in my search for that came back to Nature it sounds romantic but back to Nature it sounds romantic but back to Nature it sounds romantic but it's not like that it's it's really from it's not like that it's it's really from it's not like that it's it's really from a scientific point of view how can we a scientific point of view how can we a scientific point of view how can we use natural stressors so this is like use natural stressors so this is like use natural stressors so this is like again healthy stressors to uh get rid of again healthy stressors to uh get rid of again healthy stressors to uh get rid of the inflammation in the body so we need

22:00the inflammation in the body so we need the inflammation in the body so we need to get through the body to get to the to get through the body to get to the to get through the body to get to the mind right so if we can lower that mind right so if we can lower that mind right so if we can lower that inflammation in the body we will lower inflammation in the body we will lower inflammation in the body we will lower the stress in your body and your brain the stress in your body and your brain the stress in your body and your brain and you will lower you you have a lower and you will lower you you have a lower and you will lower you you have a lower uh stress level in in your life and uh stress level in in your life and uh stress level in in your life and that's going to decrease your blood that's going to decrease your blood that's going to decrease your blood pressure heart rate basic heart rate and pressure heart rate basic heart rate and pressure heart rate basic heart rate and it's going to decrease well in increase it's going to decrease well in increase it's going to decrease well in increase your insulin sensitivity which is your insulin sensitivity which is your insulin sensitivity which is actually some of the findings from my actually some of the findings from my actually some of the findings from my research also what are the things that I research also what are the things that I research also what are the things that I just mentioned mentioned so yeah this is just mentioned mentioned so yeah this is just mentioned mentioned so yeah this is blowing my mind right now you know blowing my mind right now you know blowing my mind right now you know especially with this inflammation especially with this inflammation especially with this inflammation component because you just said it's component because you just said it's component because you just said it's it's behind so many of our chronic it's behind so many of our chronic it's behind so many of our chronic ailments but we tend to think about it ailments but we tend to think about it ailments but we tend to think about it superficially like if something is like superficially like if something is like superficially like if something is like inflamed you know maybe it's an injury inflamed you know maybe it's an injury inflamed you know maybe it's an injury or something like that yeah some cold or something like that yeah some cold or something like that yeah some cold maybe can help to suppress some maybe can help to suppress some maybe can help to suppress some inflammation but we're talking about inflammation but we're talking about inflammation but we're talking about chronic inflammation as well and of chronic inflammation as well and of chronic inflammation as well and of course it can help with acute course it can help with acute course it can help with acute inflammation but just that lowgrade fire inflammation but just that lowgrade fire inflammation but just that lowgrade fire and you mentioned it's like a dripping and you mentioned it's like a dripping and you mentioned it's like a dripping action with stress in our world today action with stress in our world today action with stress in our world today basically we're like water boarding

23:00basically we're like water boarding basically we're like water boarding ourselves with stress over time and ourselves with stress over time and ourselves with stress over time and helping to reduce helping to reduce helping to reduce inflammation through this practice and inflammation through this practice and inflammation through this practice and opening the door for improvements in opening the door for improvements in opening the door for improvements in like you know obviously obesity is a like you know obviously obesity is a like you know obviously obesity is a huge issue today in particular here in huge issue today in particular here in huge issue today in particular here in the United States 7 about 70% of our the United States 7 about 70% of our the United States 7 about 70% of our citizens are overweight or obese at this citizens are overweight or obese at this citizens are overweight or obese at this point and there's a huge inflammatory point and there's a huge inflammatory point and there's a huge inflammatory aspect of obesity now that's finally aspect of obesity now that's finally aspect of obesity now that's finally being talked about and this can help to being talked about and this can help to being talked about and this can help to modulate that inflammatory response but modulate that inflammatory response but modulate that inflammatory response but also you just mentioned improving also you just mentioned improving also you just mentioned improving insulin sensitivity let's talk more insulin sensitivity let's talk more insulin sensitivity let's talk more about that yeah so that's you can say about that yeah so that's you can say about that yeah so that's you can say that is what's needed if we can lower that is what's needed if we can lower that is what's needed if we can lower the inflammation you need to increase the inflammation you need to increase the inflammation you need to increase your insulin sensitivity and you could your insulin sensitivity and you could your insulin sensitivity and you could do that by well moving your muscles so do that by well moving your muscles so do that by well moving your muscles so of course exercise has already been of course exercise has already been of course exercise has already been shown to um to modulate your shown to um to modulate your shown to um to modulate your inflammation in your body and and also inflammation in your body and and also inflammation in your body and and also increase insulin sensitivity but you can increase insulin sensitivity but you can increase insulin sensitivity but you can also activate your brown fat which is

24:00also activate your brown fat which is also activate your brown fat which is part of all part of your metabolism so part of all part of your metabolism so part of all part of your metabolism so increasing your insulin sensitivity will increasing your insulin sensitivity will increasing your insulin sensitivity will make your cells in your body more um make your cells in your body more um make your cells in your body more um sensitive to insulin of course and then sensitive to insulin of course and then sensitive to insulin of course and then you will get faster rid of the glucose you will get faster rid of the glucose you will get faster rid of the glucose that is floating around in your that is floating around in your that is floating around in your bloodstream so if you can do that faster bloodstream so if you can do that faster bloodstream so if you can do that faster uh your body can do that faster you will uh your body can do that faster you will uh your body can do that faster you will decrease your risk of uh Diabetes Type 2 decrease your risk of uh Diabetes Type 2 decrease your risk of uh Diabetes Type 2 diabetes H which is a huge problem and diabetes H which is a huge problem and diabetes H which is a huge problem and it's a growing problem and with that it's a growing problem and with that it's a growing problem and with that also mental diseases or depression is also mental diseases or depression is also mental diseases or depression is associated with or obesity is associated associated with or obesity is associated associated with or obesity is associated with also having a higher risk for with also having a higher risk for with also having a higher risk for depression so it all comes down to the depression so it all comes down to the depression so it all comes down to the inflammation part of it so if you inflammation part of it so if you inflammation part of it so if you increase your insulin sensitivity by um increase your insulin sensitivity by um increase your insulin sensitivity by um activating your brown fat and also your activating your brown fat and also your activating your brown fat and also your muscles exercise is excellent so it's muscles exercise is excellent so it's muscles exercise is excellent so it's just yeah just part of your um you can just yeah just part of your um you can just yeah just part of your um you can say your regime for lowering your stress say your regime for lowering your stress say your regime for lowering your stress and lowering your inflammation so people and lowering your inflammation so people and lowering your inflammation so people want to today to do something good for

25:00want to today to do something good for want to today to do something good for themselves they should think about themselves they should think about themselves they should think about lowering the inflammation in the body lowering the inflammation in the body lowering the inflammation in the body because if they do that then they will because if they do that then they will because if they do that then they will prevent a lot of diseases which is prevent a lot of diseases which is prevent a lot of diseases which is increasing today now as mentioned Dr increasing today now as mentioned Dr increasing today now as mentioned Dr soberg has conducted and reviewed a wide soberg has conducted and reviewed a wide soberg has conducted and reviewed a wide variety of studies on cold immersion and variety of studies on cold immersion and variety of studies on cold immersion and in addition to her own studies she in addition to her own studies she in addition to her own studies she actually shared with me a study that was actually shared with me a study that was actually shared with me a study that was cited in the journal biology where cited in the journal biology where cited in the journal biology where researchers used fmri scans and looked researchers used fmri scans and looked researchers used fmri scans and looked at the brains of study participants at the brains of study participants at the brains of study participants before and after cold water exposure and before and after cold water exposure and before and after cold water exposure and the scientist found remarkable changes the scientist found remarkable changes the scientist found remarkable changes in the brain indicating better overall in the brain indicating better overall in the brain indicating better overall brain functioning improved integration brain functioning improved integration brain functioning improved integration between different areas of the brain and between different areas of the brain and between different areas of the brain and notable improvements in mood and mindset notable improvements in mood and mindset notable improvements in mood and mindset of test subjects specifically they found of test subjects specifically they found of test subjects specifically they found participants had improvements in their participants had improvements in their participants had improvements in their attention spans self-control and most attention spans self-control and most attention spans self-control and most notably notably notably they became more confident and inspired

26:00they became more confident and inspired they became more confident and inspired and this is one of the consistent things and this is one of the consistent things and this is one of the consistent things that you see with people who that you see with people who that you see with people who consistently do cold water immersion all consistently do cold water immersion all consistently do cold water immersion all right many of the people who've made right many of the people who've made right many of the people who've made this practice a part of their lives this practice a part of their lives this practice a part of their lives report just this invigorated energy report just this invigorated energy report just this invigorated energy improved ability to focus to get stuff improved ability to focus to get stuff improved ability to focus to get stuff done more motivation better resilience done more motivation better resilience done more motivation better resilience against the stressors in their lives and against the stressors in their lives and against the stressors in their lives and really it's this practice of choosing really it's this practice of choosing really it's this practice of choosing to put ourselves into a stressful to put ourselves into a stressful to put ourselves into a stressful condition a safe stressor a safe condition a safe stressor a safe condition a safe stressor a safe hormetic stressor and thereby building hormetic stressor and thereby building hormetic stressor and thereby building up that resilience of our nervous system up that resilience of our nervous system up that resilience of our nervous system building up the resilience of our building up the resilience of our building up the resilience of our biology now keep in mind a wide variety biology now keep in mind a wide variety biology now keep in mind a wide variety of cold exposure practices have been of cold exposure practices have been of cold exposure practices have been studied from cold showers to cryotherapy studied from cold showers to cryotherapy studied from cold showers to cryotherapy Chambers and more but the most effective Chambers and more but the most effective Chambers and more but the most effective science-backed method is cold water science-backed method is cold water science-backed method is cold water immersion via open bodies of water or immersion via open bodies of water or immersion via open bodies of water or cold plunge tubs and countless people

27:00cold plunge tubs and countless people cold plunge tubs and countless people all over the world literally millions of all over the world literally millions of all over the world literally millions of people are making a cold plunge a part people are making a cold plunge a part people are making a cold plunge a part of their weekly Health practice and the of their weekly Health practice and the of their weekly Health practice and the most recent published data affirms most recent published data affirms most recent published data affirms significant reductions in inflammation significant reductions in inflammation significant reductions in inflammation Improvement in Sleep Quality increased Improvement in Sleep Quality increased Improvement in Sleep Quality increased mental resilience and so much more and mental resilience and so much more and mental resilience and so much more and it's pretty astonishing to see all of it's pretty astonishing to see all of it's pretty astonishing to see all of these things that this practice can these things that this practice can these things that this practice can improve now my entire family has been improve now my entire family has been improve now my entire family has been doing this practice for several years doing this practice for several years doing this practice for several years from my now 12-year-old son all the way from my now 12-year-old son all the way from my now 12-year-old son all the way to my mother-in-law who's thriving in to my mother-in-law who's thriving in to my mother-in-law who's thriving in her senior years in fact she actually her senior years in fact she actually her senior years in fact she actually does it more than any of us when she's does it more than any of us when she's does it more than any of us when she's over at our place and utilizing our cold over at our place and utilizing our cold over at our place and utilizing our cold plune tub which partly explains I think plune tub which partly explains I think plune tub which partly explains I think why she's running circles around her why she's running circles around her why she's running circles around her peers but she is somebody who is been peers but she is somebody who is been peers but she is somebody who is been adamant about studying Wellness studying adamant about studying Wellness studying adamant about studying Wellness studying longevity and she's been my greatest

28:00longevity and she's been my greatest longevity and she's been my greatest teacher uh on this mission of wellness teacher uh on this mission of wellness teacher uh on this mission of wellness and I just appreciate her so much and and I just appreciate her so much and and I just appreciate her so much and just even seeing how she takes on this just even seeing how she takes on this just even seeing how she takes on this practice was motivating for me as well practice was motivating for me as well practice was motivating for me as well and now the only challenge for us has and now the only challenge for us has and now the only challenge for us has been having a place to actually Cal been having a place to actually Cal been having a place to actually Cal plunge that doesn't require us to plunge that doesn't require us to plunge that doesn't require us to consistently find bags of ice and to consistently find bags of ice and to consistently find bags of ice and to constantly clean and constantly setting constantly clean and constantly setting constantly clean and constantly setting up the space to do it but all of that up the space to do it but all of that up the space to do it but all of that changed when we found out about the changed when we found out about the changed when we found out about the incredible tub from plunge this incredible tub from plunge this incredible tub from plunge this incredible tub is always ready to use incredible tub is always ready to use incredible tub is always ready to use and has some incredible features number and has some incredible features number and has some incredible features number one it has a longlasting durable build one it has a longlasting durable build one it has a longlasting durable build the plunge tub is made of acrylic and the plunge tub is made of acrylic and the plunge tub is made of acrylic and fiberglass with a reinforced metal base fiberglass with a reinforced metal base fiberglass with a reinforced metal base that will last a lifetime it is that will last a lifetime it is that will last a lifetime it is incredibly durable it's clean and ready incredibly durable it's clean and ready incredibly durable it's clean and ready to use whenever you want it has a to use whenever you want it has a to use whenever you want it has a continuous water flow and a 20 micron continuous water flow and a 20 micron continuous water flow and a 20 micron filter that pulls out de breeze from the filter that pulls out de breeze from the filter that pulls out de breeze from the water and it's self-contained there's no

29:00water and it's self-contained there's no water and it's self-contained there's no need for additional Plumbing no need to need for additional Plumbing no need to need for additional Plumbing no need to repeatedly find ice and to get cold repeatedly find ice and to get cold repeatedly find ice and to get cold water once you fill it up from your hose water once you fill it up from your hose water once you fill it up from your hose the water can last for months without the water can last for months without the water can last for months without additional maintenance it's pretty additional maintenance it's pretty additional maintenance it's pretty incredible and also this is what I value incredible and also this is what I value incredible and also this is what I value the most with it because not having the most with it because not having the most with it because not having space in my house for something like space in my house for something like space in my house for something like this being able to have this outside in this being able to have this outside in this being able to have this outside in our backyard and have this durability our backyard and have this durability our backyard and have this durability because it is incredible for indoor or because it is incredible for indoor or because it is incredible for indoor or outdoor use and actually you can set the outdoor use and actually you can set the outdoor use and actually you can set the temperature to whatever you want it temperature to whatever you want it temperature to whatever you want it cools down as low as 39° fhe for those cools down as low as 39° fhe for those cools down as low as 39° fhe for those who like it extra Frosty and it works who like it extra Frosty and it works who like it extra Frosty and it works seamlessly indoors or outdoors and I seamlessly indoors or outdoors and I seamlessly indoors or outdoors and I also love that they're hooking people up also love that they're hooking people up also love that they're hooking people up with an exclusive discount on their tubs with an exclusive discount on their tubs with an exclusive discount on their tubs as well and right now you get $1 off the as well and right now you get $1 off the as well and right now you get $1 off the plunge tub of your choice by going to plunge tub of your choice by going to plunge tub of your choice by going to plunge. comom

30:00slod right go to plunge. comom slod get slod right go to plunge. comom slod get hooked up with hooked up with hooked up with $150 off their incredible cold plch tub $150 off their incredible cold plch tub $150 off their incredible cold plch tub they also have a lot of new cool things they also have a lot of new cool things they also have a lot of new cool things there as well that I'm excited to test there as well that I'm excited to test there as well that I'm excited to test out but again this is a great investment out but again this is a great investment out but again this is a great investment Into Your Health and Longevity so just Into Your Health and Longevity so just Into Your Health and Longevity so just think about it like that and because think about it like that and because think about it like that and because it's a great investment Into Your Health it's a great investment Into Your Health it's a great investment Into Your Health and Longevity plunge also has no and Longevity plunge also has no and Longevity plunge also has no interest finance options protect ction interest finance options protect ction interest finance options protect ction Plans free Plans free Plans free delivery and other cool perks so delivery and other cool perks so delivery and other cool perks so definitely pop over there check them out definitely pop over there check them out definitely pop over there check them out plunge. comom for/ model and more plunge. comom for/ model and more plunge. comom for/ model and more importantly than those additional perks importantly than those additional perks importantly than those additional perks is the perks and benefits that we get is the perks and benefits that we get is the perks and benefits that we get for our metabolic health and also for us for our metabolic health and also for us for our metabolic health and also for us in my context my family unity and in my context my family unity and in my context my family unity and something that we do together as a something that we do together as a something that we do together as a family and I wanted to give you a couple family and I wanted to give you a couple family and I wanted to give you a couple of extra tips again this is all affirmed of extra tips again this is all affirmed of extra tips again this is all affirmed in the science in particular in my in the science in particular in my in the science in particular in my conversations and the research coming

31:00conversations and the research coming conversations and the research coming from Dr Susanna soberg who is one of the from Dr Susanna soberg who is one of the from Dr Susanna soberg who is one of the leading experts in the world on cold leading experts in the world on cold leading experts in the world on cold immersion therapy and all the different immersion therapy and all the different immersion therapy and all the different benefits and she shared with me that our benefits and she shared with me that our benefits and she shared with me that our Brown fat and being able to actually Brown fat and being able to actually Brown fat and being able to actually immerse our primary Brown fat areas of immerse our primary Brown fat areas of immerse our primary Brown fat areas of our bodies in the water elicits our bodies in the water elicits our bodies in the water elicits additional benefits and brown fat is additional benefits and brown fat is additional benefits and brown fat is mostly located on our upper back our mostly located on our upper back our mostly located on our upper back our neck and our chest as well so aim to get neck and our chest as well so aim to get neck and our chest as well so aim to get the water to those parts of the body you the water to those parts of the body you the water to those parts of the body you don't have to you're still going to get don't have to you're still going to get don't have to you're still going to get incredible benefits but if you can go incredible benefits but if you can go incredible benefits but if you can go low get really get down into the water low get really get down into the water low get really get down into the water get that water up to you know up up over get that water up to you know up up over get that water up to you know up up over your shoulders if you can it's just your shoulders if you can it's just your shoulders if you can it's just going to be even more with the benefits going to be even more with the benefits going to be even more with the benefits but you don't have to I don't know if but you don't have to I don't know if but you don't have to I don't know if you seen this Kevin Hart has a show you seen this Kevin Hart has a show you seen this Kevin Hart has a show called cold as balls all right this called cold as balls all right this called cold as balls all right this practice is so popular there's an entire practice is so popular there's an entire practice is so popular there's an entire show that he does interviewing all of

32:00show that he does interviewing all of show that he does interviewing all of these incredible entertainers and these incredible entertainers and these incredible entertainers and athletes and all this stuff while athletes and all this stuff while athletes and all this stuff while getting into a cold tub all right and he getting into a cold tub all right and he getting into a cold tub all right and he doesn't tend to get all the way in by doesn't tend to get all the way in by doesn't tend to get all the way in by the way all right a lot of his guests do the way all right a lot of his guests do the way all right a lot of his guests do but if you happen to have not seeing but if you happen to have not seeing but if you happen to have not seeing this show it's interesting content this show it's interesting content this show it's interesting content definitely out there in the internet definitely out there in the internet definitely out there in the internet verse so in addition according to Dr verse so in addition according to Dr verse so in addition according to Dr soberg in terms of our perception of soberg in terms of our perception of soberg in terms of our perception of water temperature because if you're water temperature because if you're water temperature because if you're wondering where to put the water wondering where to put the water wondering where to put the water temperature there is a threshold of temperature there is a threshold of temperature there is a threshold of around 60° f after which we experience around 60° f after which we experience around 60° f after which we experience the water as freezing cold and incite the water as freezing cold and incite the water as freezing cold and incite the most notable metabolic changes so the most notable metabolic changes so the most notable metabolic changes so really anything under 60 really anything under 60 really anything under 60 degrees now you'll definitely notice I degrees now you'll definitely notice I degrees now you'll definitely notice I think it's more of an adaptation or how think it's more of an adaptation or how think it's more of an adaptation or how quickly you adapt that the colder the quickly you adapt that the colder the quickly you adapt that the colder the water is the longer it takes for you to water is the longer it takes for you to water is the longer it takes for you to adapt that's kind of been in my adapt that's kind of been in my adapt that's kind of been in my experience but you know we can have the

33:00experience but you know we can have the experience but you know we can have the thermostat on the plunge set at you know thermostat on the plunge set at you know thermostat on the plunge set at you know say you know 49° for example and it's say you know 49° for example and it's say you know 49° for example and it's still Frosty cold all right we don't still Frosty cold all right we don't still Frosty cold all right we don't need to necessarily go all the way down need to necessarily go all the way down need to necessarily go all the way down to 39 but you can and just putting it at to 39 but you can and just putting it at to 39 but you can and just putting it at the temperature that you feel is ideal the temperature that you feel is ideal the temperature that you feel is ideal for you and the question should also be for you and the question should also be for you and the question should also be what is the minimum effective dose how what is the minimum effective dose how what is the minimum effective dose how much time a week do we need to utilize much time a week do we need to utilize much time a week do we need to utilize cold immersion to get these benefits cold immersion to get these benefits cold immersion to get these benefits that we're talking about well according that we're talking about well according that we're talking about well according to Dr solberg's Data 11 minutes total in to Dr solberg's Data 11 minutes total in to Dr solberg's Data 11 minutes total in a week 11 minutes total in a week this a week 11 minutes total in a week this a week 11 minutes total in a week this doesn't mean one 11 minute session all doesn't mean one 11 minute session all doesn't mean one 11 minute session all right so that could be broken up into right so that could be broken up into right so that could be broken up into three sessions you know a little bit three sessions you know a little bit three sessions you know a little bit round three minutes is you know three round three minutes is you know three round three minutes is you know three times a week get these maximum benefits times a week get these maximum benefits times a week get these maximum benefits but you don't got to even do that you but you don't got to even do that you but you don't got to even do that you know once or twice a week just know once or twice a week just know once or twice a week just dabbling in cold exposure is going to

34:00dabbling in cold exposure is going to dabbling in cold exposure is going to build up your mental and physical build up your mental and physical build up your mental and physical resilience support your metabolic health resilience support your metabolic health resilience support your metabolic health and also now we're going to move on to and also now we're going to move on to and also now we're going to move on to another science backed benefit of this another science backed benefit of this another science backed benefit of this cold immersion therapy number three is cold immersion therapy number three is cold immersion therapy number three is the impact that it has on our longevity the impact that it has on our longevity the impact that it has on our longevity now keeping in mind a big part of the now keeping in mind a big part of the now keeping in mind a big part of the longevity equation is not dying now that longevity equation is not dying now that longevity equation is not dying now that seems pretty obvious when you say it out seems pretty obvious when you say it out seems pretty obvious when you say it out loud like that but not dying prematurely loud like that but not dying prematurely loud like that but not dying prematurely from largely preventable conditions that from largely preventable conditions that from largely preventable conditions that is one of the key aspects of human is one of the key aspects of human is one of the key aspects of human lifespan of human longevity and the lifespan of human longevity and the lifespan of human longevity and the number one killer number one killer number one killer worldwide and in particular here in the worldwide and in particular here in the worldwide and in particular here in the United States we have the highest rates United States we have the highest rates United States we have the highest rates is cardiovascular disease so doing what is cardiovascular disease so doing what is cardiovascular disease so doing what we can to eliminate that risk to fortify we can to eliminate that risk to fortify we can to eliminate that risk to fortify ourselves against cardiovascular disease ourselves against cardiovascular disease ourselves against cardiovascular disease is going to boost our longevity and a is going to boost our longevity and a is going to boost our longevity and a fascinating study track a wide variety fascinating study track a wide variety fascinating study track a wide variety of biomarkers from people who were well

35:00of biomarkers from people who were well of biomarkers from people who were well adapted to cold water immersion and adapted to cold water immersion and adapted to cold water immersion and people who were not the 2015 study people who were not the 2015 study people who were not the 2015 study titled could human cold adaptation titled could human cold adaptation titled could human cold adaptation decrease the risk of cardiovascular decrease the risk of cardiovascular decrease the risk of cardiovascular diseases tract inflammatory biomarkers diseases tract inflammatory biomarkers diseases tract inflammatory biomarkers like like like homocysteine antioxidant defense homocysteine antioxidant defense homocysteine antioxidant defense biomarkers a variety of hormones and biomarkers a variety of hormones and biomarkers a variety of hormones and more at the end of the study the more at the end of the study the more at the end of the study the scientists uncovered that cold water scientists uncovered that cold water scientists uncovered that cold water adaptation can significantly reduce adaptation can significantly reduce adaptation can significantly reduce oxidative stress biomarkers reduce oxidative stress biomarkers reduce oxidative stress biomarkers reduce inflammation and provide quote cardio inflammation and provide quote cardio inflammation and provide quote cardio protective benefits now these are some protective benefits now these are some protective benefits now these are some of the overlooked aspects of cold water of the overlooked aspects of cold water of the overlooked aspects of cold water immersion you know a lot of people do it immersion you know a lot of people do it immersion you know a lot of people do it for the mental health benefits for the for the mental health benefits for the for the mental health benefits for the benefits that they see with their energy benefits that they see with their energy benefits that they see with their energy for the improvements in Sleep Quality for the improvements in Sleep Quality for the improvements in Sleep Quality and might not think about or even know and might not think about or even know and might not think about or even know about the benefits that it has for our about the benefits that it has for our about the benefits that it has for our cardiovascular system and it it's one of cardiovascular system and it it's one of cardiovascular system and it it's one of those things that can seem kind of those things that can seem kind of those things that can seem kind of logical you know our circulation is

36:00logical you know our circulation is logical you know our circulation is going to be altered when we're in that going to be altered when we're in that going to be altered when we're in that cold experience and then there's going cold experience and then there's going cold experience and then there's going to be this kind of vigorous circulation to be this kind of vigorous circulation to be this kind of vigorous circulation that happens when we come out of that that happens when we come out of that that happens when we come out of that coal coal coal plunge and again helping to fortify our plunge and again helping to fortify our plunge and again helping to fortify our cardiovascular health is one aspect but cardiovascular health is one aspect but cardiovascular health is one aspect but worldwide again the leading causes of worldwide again the leading causes of worldwide again the leading causes of death are cardiovascular related death are cardiovascular related death are cardiovascular related diseases from there we move into a diseases from there we move into a diseases from there we move into a variety of lung diseases from COPD to variety of lung diseases from COPD to variety of lung diseases from COPD to infectious diseases and all of these infectious diseases and all of these infectious diseases and all of these major lung related conditions are major lung related conditions are major lung related conditions are dictated by the function of the immune dictated by the function of the immune dictated by the function of the immune system now there is a plethora of system now there is a plethora of system now there is a plethora of studies affirming how cold therapy cold studies affirming how cold therapy cold studies affirming how cold therapy cold water immersion fortifies and supports water immersion fortifies and supports water immersion fortifies and supports the immune system but I thought I'd the immune system but I thought I'd the immune system but I thought I'd share another Insight from Dr soberg share another Insight from Dr soberg share another Insight from Dr soberg again sharing a little bit about how again sharing a little bit about how again sharing a little bit about how cold immersion fortifies immune system cold immersion fortifies immune system cold immersion fortifies immune system function our immune system is definitely function our immune system is definitely function our immune system is definitely activate or or affected by Cold exposure

37:00activate or or affected by Cold exposure activate or or affected by Cold exposure because it's part of our stress uh because it's part of our stress uh because it's part of our stress uh stress syndrome as well so when we are stress syndrome as well so when we are stress syndrome as well so when we are exposed to some kind of stress it could exposed to some kind of stress it could exposed to some kind of stress it could also be exercise actually you are also be exercise actually you are also be exercise actually you are activating your immune system so going activating your immune system so going activating your immune system so going into the cold that is like very potent into the cold that is like very potent into the cold that is like very potent for this because that's going to for this because that's going to for this because that's going to increase your um your lucus sits and increase your um your lucus sits and increase your um your lucus sits and monocytes in your body and these are the monocytes in your body and these are the monocytes in your body and these are the monocytes are cleaning up also so the monocytes are cleaning up also so the monocytes are cleaning up also so the inflammation in the body so there are inflammation in the body so there are inflammation in the body so there are studies showing that if you are a a new studies showing that if you are a a new studies showing that if you are a a new um let's call it winter swimmer I I um let's call it winter swimmer I I um let's call it winter swimmer I I usually say that but when I say that I usually say that but when I say that I usually say that but when I say that I just mean people going taking cold ples just mean people going taking cold ples just mean people going taking cold ples so it could be winter swimming it could so it could be winter swimming it could so it could be winter swimming it could be cuning or you can call it what you be cuning or you can call it what you be cuning or you can call it what you want ice swimming but it's just going want ice swimming but it's just going want ice swimming but it's just going into cold water um but when people do into cold water um but when people do into cold water um but when people do that then and they haven't tried it that then and they haven't tried it that then and they haven't tried it before you have a huge increase in before you have a huge increase in before you have a huge increase in lucroit and and monocytes uh in the body lucroit and and monocytes uh in the body lucroit and and monocytes uh in the body and that's stays high for a while after

38:00and that's stays high for a while after and that's stays high for a while after you have started this um I mean a few you have started this um I mean a few you have started this um I mean a few hours it's not like multiple days but um hours it's not like multiple days but um hours it's not like multiple days but um we see that in New Winter swimmers but we see that in New Winter swimmers but we see that in New Winter swimmers but if you are adapted to cold water so like if you are adapted to cold water so like if you are adapted to cold water so like the winter swimmers that we studied uh the winter swimmers that we studied uh the winter swimmers that we studied uh in in my PhD uh we see that they have a in in my PhD uh we see that they have a in in my PhD uh we see that they have a lower level actually of loc cits and lower level actually of loc cits and lower level actually of loc cits and monocytes in the body and this could be monocytes in the body and this could be monocytes in the body and this could be if I interpret on that also compared to if I interpret on that also compared to if I interpret on that also compared to the lower blood pressure that they have the lower blood pressure that they have the lower blood pressure that they have that it's because they have lower that it's because they have lower that it's because they have lower inflammation in the body and they don't inflammation in the body and they don't inflammation in the body and they don't need as much lucites and and mono sites need as much lucites and and mono sites need as much lucites and and mono sites in the body because you have to think in the body because you have to think in the body because you have to think about as a as a a feedback loop every about as a as a a feedback loop every about as a as a a feedback loop every time we have high loc coits and and am time we have high loc coits and and am time we have high loc coits and and am monoy so your immune system is activated monoy so your immune system is activated monoy so your immune system is activated in general that's because something is in general that's because something is in general that's because something is there in your body that it needs to there in your body that it needs to there in your body that it needs to fight and it needs to get rid of fight and it needs to get rid of fight and it needs to get rid of something that is not something you uh something that is not something you uh something that is not something you uh you benefit from right so it could be a you benefit from right so it could be a you benefit from right so it could be a virus also um so when you decrease that virus also um so when you decrease that virus also um so when you decrease that so it's less defense uh in the body you

39:00so it's less defense uh in the body you so it's less defense uh in the body you don't need it so it's actually a posit don't need it so it's actually a posit don't need it so it's actually a posit positive thing that the immune response positive thing that the immune response positive thing that the immune response by time will actually decrease so not by time will actually decrease so not by time will actually decrease so not meaning that your immune system is meaning that your immune system is meaning that your immune system is weaker or anything it just means that weaker or anything it just means that weaker or anything it just means that you have cleaned up some of the you have cleaned up some of the you have cleaned up some of the inflammation in the body which means inflammation in the body which means inflammation in the body which means that you will have lower blood pressure that you will have lower blood pressure that you will have lower blood pressure lower heart rate and that's a really lower heart rate and that's a really lower heart rate and that's a really really good thing now in addition to really good thing now in addition to really good thing now in addition to supporting our cardiovascular system in supporting our cardiovascular system in supporting our cardiovascular system in our immune system we know that a huge our immune system we know that a huge our immune system we know that a huge aspect of longevity is retaining our aspect of longevity is retaining our aspect of longevity is retaining our valuable muscle mass and defending valuable muscle mass and defending valuable muscle mass and defending ourselves against age related ourselves against age related ourselves against age related sarcopenia referring back to the study sarcopenia referring back to the study sarcopenia referring back to the study published again just days ago as of this published again just days ago as of this published again just days ago as of this recording in the international Journal recording in the international Journal recording in the international Journal of molecular Sciences cold water of molecular Sciences cold water of molecular Sciences cold water immersion is showing strong evidence of immersion is showing strong evidence of immersion is showing strong evidence of increasing muscle performance enhancing increasing muscle performance enhancing increasing muscle performance enhancing mitochondrial biogenesis and increasing mitochondrial biogenesis and increasing mitochondrial biogenesis and increasing muscle energy metabolites even in

40:00muscle energy metabolites even in muscle energy metabolites even in advanced advanced advanced ages all right so there's so many ages all right so there's so many ages all right so there's so many factors here with this practice being factors here with this practice being factors here with this practice being able to support our longevity so I hope able to support our longevity so I hope able to support our longevity so I hope that this gave you a little inspiration that this gave you a little inspiration that this gave you a little inspiration A little nudge a little encouragement to A little nudge a little encouragement to A little nudge a little encouragement to utilize this because we're now living in utilize this because we're now living in utilize this because we're now living in a time where we're constantly operating a time where we're constantly operating a time where we're constantly operating and living in this creature Comfort and living in this creature Comfort and living in this creature Comfort temperature and not giving our bodies temperature and not giving our bodies temperature and not giving our bodies the opportunity to adapt AP and we're the opportunity to adapt AP and we're the opportunity to adapt AP and we're seeing today that this is a powerful seeing today that this is a powerful seeing today that this is a powerful epigenetic influence when we're able to epigenetic influence when we're able to epigenetic influence when we're able to get ourselves exposed to exceedingly get ourselves exposed to exceedingly get ourselves exposed to exceedingly warm temperatures and exceedingly cold warm temperatures and exceedingly cold warm temperatures and exceedingly cold temperatures there is an abundance of temperatures there is an abundance of temperatures there is an abundance of Health attributes to be Health attributes to be Health attributes to be unlocked now in closing I want to share unlocked now in closing I want to share unlocked now in closing I want to share with you a couple pieces of practical with you a couple pieces of practical with you a couple pieces of practical advice when utilizing cold thermogenesis advice when utilizing cold thermogenesis advice when utilizing cold thermogenesis to improve your to improve your to improve your health number one the intention here is health number one the intention here is health number one the intention here is to improve your stress to improve your stress to improve your stress resilience it is not ideal to utilize a

41:00resilience it is not ideal to utilize a resilience it is not ideal to utilize a cold plunge when you're already cold plunge when you're already cold plunge when you're already exceedingly stressed if your stress exceedingly stressed if your stress exceedingly stressed if your stress inputs are already exceedingly High inputs are already exceedingly High inputs are already exceedingly High there's no need to throw this in on top there's no need to throw this in on top there's no need to throw this in on top of that this is something to be utilized of that this is something to be utilized of that this is something to be utilized more proactive so that you could better more proactive so that you could better more proactive so that you could better manage the stressors in your life this manage the stressors in your life this manage the stressors in your life this is to build up stress resilience not to is to build up stress resilience not to is to build up stress resilience not to dig you out of a hole all right so keep dig you out of a hole all right so keep dig you out of a hole all right so keep that in mind when utilizing this that in mind when utilizing this that in mind when utilizing this practice and also it is not ideal to co- practice and also it is not ideal to co- practice and also it is not ideal to co- plunge when you're feeling sick or under plunge when you're feeling sick or under plunge when you're feeling sick or under the weather again your system is already the weather again your system is already the weather again your system is already experiencing an excessive stressor and experiencing an excessive stressor and experiencing an excessive stressor and it's adapting to that and there's no it's adapting to that and there's no it's adapting to that and there's no need to throw this in on top of that so need to throw this in on top of that so need to throw this in on top of that so just making sure that you're feeling just making sure that you're feeling just making sure that you're feeling good already you know not under the good already you know not under the good already you know not under the weather not experiencing an infectious weather not experiencing an infectious weather not experiencing an infectious condition just keep that in mind as well condition just keep that in mind as well condition just keep that in mind as well and most importantly ly again this is and most importantly ly again this is and most importantly ly again this is about being proactive this is a

42:00about being proactive this is a about being proactive this is a preventative health practice that has a preventative health practice that has a preventative health practice that has a tremendous amount of benefits from our tremendous amount of benefits from our tremendous amount of benefits from our energy levels our mental health energy levels our mental health energy levels our mental health perspective our metabolic Health our perspective our metabolic Health our perspective our metabolic Health our cardiovascular health and so much more cardiovascular health and so much more cardiovascular health and so much more so I wanted to do a master class so you so I wanted to do a master class so you so I wanted to do a master class so you have this knowledge base you're going to have this knowledge base you're going to have this knowledge base you're going to be hearing much more about this out here be hearing much more about this out here be hearing much more about this out here in the internet sphere and and publish in the internet sphere and and publish in the internet sphere and and publish data about the benefits and so I just data about the benefits and so I just data about the benefits and so I just wanted to keep you up to dat and also wanted to keep you up to dat and also wanted to keep you up to dat and also again make sure to check out plunge. again make sure to check out plunge. again make sure to check out plunge. cmodel they have the very best cold cmodel they have the very best cold cmodel they have the very best cold plunge tub I've been utilizing it now plunge tub I've been utilizing it now plunge tub I've been utilizing it now it's been couple years almost and this it's been couple years almost and this it's been couple years almost and this is something that my family again it's a is something that my family again it's a is something that my family again it's a it's a bonding thing for us too which I it's a bonding thing for us too which I it's a bonding thing for us too which I really love but also just the benefits really love but also just the benefits really love but also just the benefits one of the remarkable things that I do one of the remarkable things that I do one of the remarkable things that I do see and experience myself personally is see and experience myself personally is see and experience myself personally is greater stress resilience yes there's a greater stress resilience yes there's a greater stress resilience yes there's a energy aspect to it as well that's energy aspect to it as well that's energy aspect to it as well that's pretty notable but for me just I just pretty notable but for me just I just pretty notable but for me just I just handle stress better when I have this as handle stress better when I have this as handle stress better when I have this as a consistent practice so again check

43:00a consistent practice so again check a consistent practice so again check them out plunge. cmodel and listen we've them out plunge. cmodel and listen we've them out plunge. cmodel and listen we've got some epic master classes and world got some epic master classes and world got some epic master classes and world class guests coming your way very very class guests coming your way very very class guests coming your way very very soon so make sure to stay tuned hey if soon so make sure to stay tuned hey if soon so make sure to stay tuned hey if you like this video make sure to check you like this video make sure to check you like this video make sure to check out this video right here the best and out this video right here the best and out this video right here the best and most potent way that you can activate most potent way that you can activate most potent way that you can activate the brown fat is by cold it has the brown fat is by cold it has the brown fat is by cold it has everything to do with keeping you warm

Burn Fat Improve Mental Health with Thermogenesis Shawn Stevenson